Entrees, High Protein, Seafood

More Fish Please! Tilapia

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I have really been working hard to get fish on the dinner table at least two times a week. Its such a healthy option that is high in protein, low fat and very satisfying.  I just have always hated the smell in my kitchen and to be honest the cost.  A good piece of Halibut is now cost in the ball park of $20 per pound.  And if you are not comfortable cooking fish you have the fear of destroying the mini investment. I have really enjoyed cooking the Tilapia loins from Costco.  they are a less pricey fish, that is a meaty texture that has no fishy-ness at all.  Also fast to cook.  thaw in fridge the morning of and cooks up on 12-15 minutes in the oven.

Recipe-

baked Tilapia with herb and lemon seasoning.

  • Tilapia filets
  • Olive Oil
  • garlic seasoning salts (webber brand is yummy)
  • lemon pepper
  • Italian  seasoned bread crumbs
  • fresh lemon slices
  • parmesan cheese

Line a baking sheet with heavy aluminum foil.  Pre-heat oven to 400 degrees.

coat cooking area with light oil

sprinkle with seasoning to cover and arrange fish

lightly coat tops of fish with oil and sprinkle with seasonings, light sprinkle of breadcrumbs and parmesan  cheese.

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Bake at 400degrees for 12-14 minutes.  Internal temp reaches 145 degrees F

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Enjoy with wild rice, your favorite vegetable and or a salad. Mango salsa as a garnish is really nice as well to compliment the fish.  So versatile  and delicious.

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Entrees, Garden, Vegetable

Spaghetti Squash – healthier option

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I don want to say this is the perfect option to pasta-  because well I am a pasta freak! This is a healthy option for a good spaghetti sauce that taste really good!  the key is a fresh spaghetti squash and really getting it steamed/bakes to tender.  I just half mine- seed it and roast it in an inch of water on the base of the pan. Cutting a raw squash can be tricky with the outside skin being really hard and tough.  So if this makes you nervous- roach the entire whole squash and seed it when its fully cooked.  I would recommend foil wrapping it if you cook it whole and icreash bake time by 20 minutes depending the size of the squash. Turn it half way thru the baking process.

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I roasted mine tightly foiled covered and halved for 1 hour at 400 degrees.  this was a 2.5 lb squash.  you can tell if its done if the exterior is soft and gives easily.

remove and allow to cool- then fork spread the meat into a bowl. season to taste.

 

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I like mine, as pictured, with my ground chicken veggie tomato sauce with a sprinkle of parmesan cheese.  also good with butter, salt and pepper or season salt.

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